Rowing with body weight on the multi press is an exercise to train the upper back. The pulling movement is similar to rowing with the wide grip.
Exercise
Rowing
With body weight in the upper grip
Type: Bilateral
Rest: 150s
Equipment: Multipresse
Tutorial
1
Position the bar of the Smith machine at about hip height and hook it in so that it is fixed.
2
Grip the bar slightly wider than shoulder-width in the overhand grip (palms facing forward) and place your legs on the floor in front of your body. Arms are stretched.
3
Pull yourself up slowly and in a controlled manner until your chest is against the bar. Your upper arms should be spread out at an angle of 45° to your upper body. Breathe out as you do this.
4
Slowly lower yourself back down until your arms are stretched and you are back in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that your back remains straight throughout the exercise. When lowering, go down until your shoulders come forward and your back muscles are slightly stretched. When pulling up, go all the way up and pull your shoulder blades together at the back.
If the exercise becomes too easy for you, you can strap on a rucksack and fill it with books etc.
Muscle groups
Primary
Back (upper - trapezius)
Secondary
Biceps
Shoulder (posterior)
Back (upper - latissimus)
Tertiary
—
Equipment
Smith machine
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
